It can be tough to go through the festive season without going crazy on food, booze, sugar and all holidays’ temptations, and therefore losing all your gains and fitness level… But fear not fitties, we have tips for you! 1. Use smaller plates Chances are you’ll eat way more calorie-dense food, so using smaller plates will help you keep your portions under control. 2. Binge on protein and fibers Of course, you’ll have some of that pumpkin pie, it’s Christmas! But make sure you fill up on protein and fibers first, they’ll help you feel fuller longer and give you fuel for the day too. 3. Be…

How strong they are, how they look, how often they train, why they train, what they eat or not, what they wear… People always have tons of comments about what fit chicks do. It can be incredibly annoying but, let’s admit it, sometimes quite funny too. If ever you have a doubt or know people that could use it, here is a list of a few things you’d better not tell them (and the answers you may hear if you do)… 1. You’re so strong for a girl. No, she’s just strong. And if you continue that bullsh*t, she may lift/beat you, just to show you the three last…

Have you ever been called crazy by your family or colleagues for training “so much”? Sometimes it’s funny and sometimes quite exasperating. But one thing is for sure: whether it’s at the gym, in the park or on the field, there actually are a few crazy sports people… So which one are you?! 1. The optimist guy 2. The guy into squats (or trying) 3. The girl who just can’t let go (of the bar) 4. The girl who has rhythm 5. The guy who has no time to sit 6. The guy who overestimated his flexibility 7. The guy coming down to earth with a bang 8. The…

Because we’re all lazy, in a rush, selfish, silly… Some of those may ring a bell. It’s ok to admit it fitties, nobody’s perfect! 😉 1. Skipping warmup, and/or stretching Lifting heavy or making your heart pump is great but guess what will happen when you lose all mobility or get injured? That’s right, no more lifting. 2. Doing the same exercise/routine repeatedly because you like it/you wanna get good at it You will become better at it, no doubt, because your body will adapt. That’s called exercise adaptation. But to get fit(ter) you need to go for new stuff all the time and therefore becoming comfortable being…

All training addicts know them. They can sometimes be so annoying that it gets hard to deal with them. Here are 8 of them. Some names have been changed to protect the privacy of individuals… but all characters are unfortunately real. 1. Bob, that fellow gym goer who hits on you Sure, you both like to exercise, it may even be fun to be training partners sometimes, but how does that make the two of you soul mates?… Do you even look like you’re here to get a date? No. So get out of the way buddy! 2. Pete, who never wipes after him Pete gives his best when…

Fitness can sometimes lead you to funny/awkward situations or struggles, in or outside of the gym. We’ve interviewed a bunch of fit people and all those are real situations they’ve had or regularly have to face… 1. “When there’s a birthday celebration at the office, people always assume I’m on a very strict diet and therefore, I can’t eat cake…” 2. “When I join a lifting class or just train in a gym where there are men, they’d hand me all the lighter weights assuming this is what I want/need… And it’s always coming from guys I’d easily outlift!” 3. “I’m a good rower. It’s a fact. I’ve been…

Getting and staying fit and healthy is tough. All baby steps count and it’s important to celebrate them! 1. Getting your gym bag ready the night before 2. Getting that training in early in the morning when everybody else is still in bed or in the evening when everybody else is having drinks somewhere 3. Entering the gym with your outfit ON POINT 4. The awesome training squad you’ve gathered and the great sessions you have together 5. The first time you lifted more than your body weight 6. Lifting a 3 digits number (in kg) for the first time 7. Hitting a new PR 8. Your coach telling you at…

Sometimes it’s hard to find a type of exercise or sports you enjoy or sometimes you’re just feeling lazy. So a few ways to exercise that don’t feel like exercise can always be useful, furthermore when a lot of them are free! The basics… 1. Hiking Especially with other people. You’ll get a nice workout, quality time with your friends/family and most probably see amazing scenery. Hong Kong offers many options for you to choose from! Check out some ideas here. 2. Walking We all too often jump on a bus to get somewhere in 5 min instead of walking 15… Time is precious and it’s very tempting to travel…

Sleep is key. It’s key for our health and a very important part of our fitness results as well as it’s mainly during sleep that our body recovers and builds muscle. It is said that you should get 7 to 9 hours of uninterrupted sleep per day (depending on people and metabolism), but it’s often not so easy. Life, stress, work, baby, poor planning… come in the way. So here are 8 tips to help! 1. If you snooze, you loose It may not necessarily sound intuitive, but getting a good sleep at night starts with what you do in the morning and during the day so let’s start…

So here it comes again, T8 signal is on! That means out of work early (yay!) but gym – like almost everything – is closed (boooooo). As we knew this day would come, we got ready! Here is a list of 10 fitness/wellness related ideas of things to do at home on a T8 day. 1. Move Moving will always make you feel better. Equipment is not needed, a smart body weight circuit can work great and you can still challenge yourself a bit more with what you have: water bottles, elevating some exercises with a book or a chair etc. Just type “body weight workout” on any search engine and…

There we are! The New Year is here and it’s time for the new resolutions or just to get back to a healthier lifestyle after the holidays season’s indulgence. As it can be quite challenging to get back on track, here are a few tips that can help… 1. Have a plan Set a goal and write it down… on paper! Seeing it in your own handwriting is much more powerful and gets you more committed. Choose something you can actually check in: a distance to run, a yoga pose to master, a weight to lift, whatever works for you. And while you’re at it, write mid-goals too, not…